1.Warm up

TABATA

Hollow Rock

Arch Rock

 

2.Mobility

Shoulder

 

3.METCON

3 Round for time (8min cap)

10 Knee to Elbow (a.chest b.knee)

10 Handstand Push up (a.box b.ground)

15/12cal Row

 

4.Strength

DB Lateral Raise

10 x 5